How To Train For A Marathon - 5 Easy Steps
Following the inspirational world record set by Eliud Kipchoge on Saturday and with a massive 373,736 people from the UK applying to run the London marathon, we've together five tips to help beginners or even season pros prepare for their next run…
Get yourself a workout programme
If you have the money to do so, getting in touch with someone who has trained others to run a marathon to put together a bespoke workout programme for you is a great idea when preparing yourself physically (and mentally) for your run.
If this isn’t viable due to funds or lack of access to a personal trainer, do some research and create your own programme. It’s imperative to take into consideration how long you have to train and plan accordingly; if you find yourself planning a last-minute marathon, initially plan a 3k run and build up to the full marathon length over the designated time.
It’s important to go at your own pace. With the registration for the 2020 London Marathon having opened, there is plenty of time to get yourself ready for the run which is set to take place at the end of next April.
Always take it one mile at a time; don’t go too hard too fast.
Eat right
When training for a marathon, diet is key. You have to ensure you are getting plenty of protein; as a runner you should be consuming 50 – 75 per cent more than non-runners as you’ll be putting your legs through a lot, and this will help them build muscle and recover quickly, avoiding any injuries.
The additional amount of protein runners require is equal to 200g of chicken a day – great news for chicken lovers! But there are other ways around this if you aren’t a fan; protein drinks, supplements and food stuffs, such as eggs, are all great sources of the nutrient and will help you reach your peak physical shape.
It’s advised that you eat a carb and protein packed meal 30-60 minutes before you go out on a run as this will give you a boost of energy. Make sure you do the same when you get in from a long run as you want your body to repair properly and your body is more responsive to nutrition post-exercise.
Think about your equipment
The last thing you want to happen when you’re out running is for your feet to blister or your nipples to chaff. Do research and make sure you are properly prepared for every eventuality. Items you will definitely need include:
- Anti-chafing cream
There are plenty of products out there to keep your nipples pain-free during your runs. Test them out and find which one works best for you.
- Supportive, comfortable clothes
Make sure you wear your shoes in months before your marathon and that you can comfortably go the distance without injuring yourself.
You will also want to try on your marathon outfit before you run to make sure it’s supportive and comfortable, without making you overheat or freeze.
- Tissues
In case you need to mop up any liquids.
- Plasters
You may do everything right and still get a blister, so it’s imperative you bring plasters with you for this eventuality.
- Painkillers
Self-explanatory; running a marathon can be painful and you may need some help getting over this pain.
Get your friends involved
There is no better way to keep motivated then by working out with a group of friends. You can support each other when you do hit a wall, you can share healthy, protein-rich recipes and you can socialise whilst also getting into shape.
Even if they aren’t planning to run the marathon with you, encourage them to go on jogs with you; you’ll begin to reach your goals whist getting closer to your friends.
Don’t overthink
Marathons can seem very scary to those who haven’t done them before, but anyone can do them; no matter your skill level. At the end of the day, you can go at your own pace and take things as slow as you need to. Whatever your time, be proud and celebrate; it’s one hell of an accomplishment!
There are some great running organisations that you can join such as ParkRun - get out and meet other like minded runners....
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